Meal Plans

HIIT 100s Diet: Carve Up Your Physique in 6 Weeks

Taking your fat-burning to the max with the meal plans that work in accordance with the HIIT 100s training program.

Of course, training is just half the picture when it comes to getting lean. Much like your time drops each week, your carbs will too. This will work nicely to get you shredded. Each week in the training program you drop 10 seconds of rest. With the HIIT 100s diet , you drop carbs each week by .10 g per pound of body weight. You start the diet with 0.6 grams per pound of bodyweight in week 1 and end up at close to zero grams per pound in the final week.

Fun is not a word that comes to mind to describe this diet. Effective, however, is an accurate description. I’m living proof. This is the diet and training program I followed to get ready for the video and photos that accompanied my HIIT 100s ebook.

On second thought, fun does describe this diet on Sundays, where you’ll follow a high-carb diet. And early in the day when you’re carbing up, you get to eat delicious sugary foods like jelly beans, gummy bears or gummy colas (one of my favorites), angel-food cake, sorbet – anything high in fast-digesting carbs and low in fat is fair game. Then, later in the day you’ll want to shoot for more slow-digesting (but not high-fructose) carb sources, such as whole-grain bread and pastas, brown rice and sweet potatoes.

So without further ado, what follows is the HIIT 100s diet plan.


Week 1

Breakfast 1

1 scoop Whey Protein

Breakfast 2 (30-60 minutes after Breakfast 1)

3 whole eggs
4 slices low-fat turkey bacon
1 slice low-fat cheese
1 whole-wheat English muffin
(fry eggs in pan; cook bacon in pan; toast English muffin; Stack eggs on one slice of muffin, add cheese, top with bacon and then place other half of muffin on top to make breakfast sandwich)

Late-morning snack

1 cup low-fat cottage cheese
2 Tbsp roasted flax seeds
(sprinkle flax seeds on cottage cheese)


6 oz. shrimp
2 cups mixed green Salad
2 Tbsp salad dressing (1 Tbsp olive oil/1 Tbsp vinegar)
(add shrimp to salad)

Mid-day Snack

2 scoops Whey Protein
1Tbsp Peanut butter

Pre-workout (within 30 minutes before workout)

1 scoop Whey Protein

Post-workout (within 30 minutes after workout)

1 scoop Whey Protein
1 scoop Casein Protein
2 slices white bread
2 Tbsp jelly


8 oz Chicken breast
1 cup sliced zucchini

Late Night Snack (Eat right before bed)

1 scoop casein protein
1 oz. walnuts (about 14 halves)